Most women don’t think about their pelvic floor muscles or doing exercises to strengthen them. Working out these muscles won’t make you buff or toned, but they will make your life a little easier.
Do I Need to Strengthen my Pelvic Floor?
The pelvic floor is a group of muscles which support your uterus, bladder, vagina, and rectum. To find out if you need to participate in pelvic floor muscle exercises, ask yourself these questions:
- Do I have poor bladder control?
- Do I have pelvic pain with sex?
- Am I pregnant or want to become pregnant?
- Have I recently had a child?
If you answered yes to any of these questions, then you would benefit from doing pelvic floor muscle exercises.
Exercises to Strengthen the Pelvic Floor
Before you can strengthen your pelvic floor muscles, you need to first identify them. To do so, tighten your muscles like you’re stopping the flow of urine from your bladder. This engages all of your pelvic floor muscles. Now you know what you’re aiming to strengthen when you do the following exercises:
Put your back against the wall and engage your pelvic floor muscles. Slide your back down the wall until you are in a sitting position. Your thighs should be perfectly parallel to the ground and you should keep your hands off your knees. Hold this position for 10 seconds, then stand up and release your pelvic floor. Repeat this nine more times.
Lie on your back with your knees bent and your feet planted hip-width apart on the floor. Engage your pelvic floor muscles and raise your butt off the ground. You’re aiming to achieve a perfectly straight line from your shoulders to your knees. Make sure that your neck stays straight and that you’re not overextending. Hold this position for 10 seconds before gently lowering your back to the ground and releasing your pelvic floor muscles. Repeat this exercise nine more times.
This will take a bit more concentration than your typical jumping jacks. Start with your legs together and your pelvic floor not engaged. As you move to the position where your arms are above your head and your legs are spread apart, engage the pelvic floor. As you move back to the original position, release those muscles. Repeat this exercise for 30-60 seconds.
To make sure that you’re doing these exercises properly, try a pelvic floor training sensor. This neat little device from PeriCoach tracks your training progress to help make sure that you are doing the most effective exercises. Visit their site to learn more about it and to learn how much pelvic floor muscle training can improve your life.